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Plantar fasciitis is kind of a misnomer. The -itis implies 🔥 inflammation, but it actually is much more like a tendinopathy, which has little to no inflammation at all. Good thing is, it responds much the same way as well. Both ↔ stretching and ⛃ loading are good options for your rehab. The stretch shown here is the one I recommended yesterday before getting out of bed. So today we are going to focus more on loading. In this 📊 study by Rathleff et al, they compared loading to stretching. The loading group did this single leg calf raise variation with the following protocol. . 🔹3 seconds up on two feet. 2 second hold at the top. And 3 seconds down on 1 foot. 🔸Week 1 - 3 sets of 12 reps 🔸Weeks 2 & 3 - 4 sets of 10 reps 🔸Weeks 4 - 5 sets of 8 reps They added weight via a backpack loaded with books, but holding a heavy kettlebell or dumbbell would work as well. Just make sure you’re having to work.
